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Training different components of fitness –
cardiovascular fitness
Unit: Principles of
exercise, fitness and
health
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Learning outcomes & assessment criteria
Learning outcome: The learner will:
LO1: Understand the effects of exercise on the body
LO2: Understand the components of fitness
LO3: Understand how to apply the principles and variables of fitness to an exercise
programme
Assessment criteria: The learner can: 1.6. Describe the short and long term effects of cardiovascular exercise
2.1. Define cardiovascular fitness
2.3. Identify the factors that affect cardiovascular fitness
3.3. Explain the principles of a progressive training programme in developing
cardiovascular fitness
3.4. Explain how to recognise when and how to regress a training
programme
3.5. Explain the principles of adaptation, modification and progression for
each component of FITT
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Small group task
What is
cardiovascular
fitness?
Definition
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Cardiovascular fitness - the ability of the heart and lungs to take in,
transport and utilise oxygen during exercise
• Continuous, rhythmic, large muscle groups
• Aerobic
Cardiovascular fitness
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Cardiovascular fitness
• Aerobic means ‘with oxygen’.
• Anaerobic means ‘without oxygen’
task:
Find an exercise that
would be moderate
intensity and find
variations to increase the
intensity (vigorous)
Be ready to discuss ‘intensity’ in relation to different ability
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Variables
• Rate/speed
• Range of motion. E.g. deeper bends, longer strides
• Impact, e.g. higher jumps
• Use of large muscle groups, e.g. legs
• Use of multiple body parts, e.g. arms and legs
Remember: A moderate intensity exercise for
one person may be vigorous for another,
depending on the efficiency of their CV system.
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The short-term effects of cardiovascular
training:
• Heart rate increases
• More blood circulated
• Breathing rate increases
• Capillaries dilate
• Increased oxygen to muscles
(depending on intensity and fitness
level of individual)
• Increased body temperature
• Increased perspiration
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The long-term effects of cardiovascular
training:
• Stronger heart (cardiac muscle)
• Increased stroke volume
• Increased cardiac output
• More capillaries in the muscles.
• Waste products removed more efficiently
• More mitochondria
• Weight management assisted.
• Risk of cardiovascular disease (CV) is
reduced
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Frequency
Three to five days a week.
Intensity
Moderate to vigorous intensity.
Moderate: 50-65% of MHR or 12-14 RPE.
Vigorous: 65-90% of MHR or 15-18 RPE.
Time
20-30 minutes or up 60 minutes of continuous or intermittent
activity.
Moderate intensity: 30 minutes, which can be accumulated
Vigorous intensity: 20 minutes sustained.
Considerations
Untrained or deconditioned individuals will need to work
towards these recommendations
How do we train cardiovascular
fitness?
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Exercise session structure
Main workout.
To train specific components of
fitness
Intensity curve / gradient
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Structure considerations
• Warm up before and cool down after
• Build heart rate gradually to target heart rate
– Improve delivery of oxygen
– Promote aerobic work
• Maintain work rate
– Duration, type and intensity to meet individual needs
– Training approach to meet individual needs
• Continuous, fartlek, interval etc.
• Lower heart rate from working level
– Reduce stress on cardiovascular system
– Reduce risk of blood pooling
– Promote venous return
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• Age
• Gender
• Physique / Body type
• Diet
• Fitness level
• Activity level
• Illness
• Drugs
• Stress
• Environment, e.g. temperature
Factors affecting cardiovascular fitness
TASK
How would each of
the factors listed
affect cardiovascular
fitness?
Discuss ideas with
whole group
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Trios - Practical workshop
• Find a range of cardiovascular exercises, e.g. walk,
swim, lunges etc.
• Discuss their appropriateness for clients with different
fitness and skill levels
– Impact
– Intensity
• Find a range of modifications for the exercises to regress
or progress
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Learning review
Assessment criteria: Can you now:
• Describe the short and long term effects of cardiovascular exercise
• Define cardiovascular fitness
• Identify the factors that affect cardiovascular fitness
• Explain the principles of a progressive training programme in developing
cardiovascular fitness
• Explain how to recognise when and how to regress a training programme
• Explain the principles of adaptation, modification and progression for
each component of FITT